Good for Bones & Blood Vitamin K is an essential nutrient that helps your blood clot and your bones grow the way they should. It also may help prevent the bone disease osteoporosis and protect you against heart disease.
Try Other Veggies
Vegetables are your best source of dietary vitamin K, but you don’t have to stick to leafy greens to fuel up on it. Roasted Brussels sprouts and broccoli are chock-full of K, giving you 110 to 150 micrograms per half-cup serving. Other good veggie choices are scallions, frozen asparagus, frozen okra, raw watercress, and green cabbage. One quick vitamin K booster: Add 10 sprigs of parsley to a meal.
Have an Apple
Fruit isn’t uber-rich in vitamin K, but certain ones can give you a quick burst of it. Snack on a small green apple and you just added 60 micrograms to your day. One-half cup of dried, pitted prunes nets you about 50 micrograms. Blueberries (14 microgram/half-cup) and grapes (11 micrograms/half-cup) have lower amounts but are easy to add to a meal on the go.
Put Fish on the Menu
The American Heart Association recommends eating fish, such as salmon, at least twice a week. It’s loaded with healthy oils, protein, and minerals that lower blood pressure and help ward off heart attacks and strokes. Cooked salmon and shrimp have a little vitamin K, but light canned tuna in oil is loaded with 37 micrograms per 3-ounce serving.
Have a Glass of Juice
In a hurry? Drink your fruits and veggies instead. Three-quarters of a cup of carrot juice gives you a quick serving of vitamin K -- about 28 micrograms. Not keen on carrots? Try pomegranate juice instead. The same amount also comes in at 28 micrograms. And some beverages are fortified with vitamin K. Check the label to be sure.
They’re packed with protein, fiber, healthy oils, and other key nutrients that fight inflammation and keep your heart strong. Cashews, mixed nuts, and pine nuts, in particular, give you an extra shot of vitamin K. Add pine nuts to a pasta dish, or grab a handful of cashews or mixed nuts for a midday snack. Every little bit helps.